Eggplant Three Ways

When it comes to growing eggplant I was something of an overachiever this year. My 5 plants yielded half dozen or more fruits each.  That’s a lot of eggplant for a two person household.

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My husband is content to slice eggplant, brush it with oil, and throw it on the grill but I prefer to use it in other types of dishes. Here are a couple of my favorite recipes and a new one I tried recently:

  • Caponata
  • Easiest Eggplant
  • Eggplant and Tomato Bulgur

Caponata – #1 Favorite

Caponata is a sweet and sour relish that can be used as a bruschetta topping or served over pasta.  I use this recipe from Epicurious.com. In the past I’ve varied the ingredients by using fresh tomatoes in place of the canned and adding additional vegetables like zucchini and peppers.  It’s a great recipe for this time of year for that reason. Here is my pan full of fresh ingredients and the finished product served over toasted slices of whole wheat baguette.

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A few years ago I worked on a garden project with a local summer day camp and we grew eggplant in the garden.  I made caponata for the kids to taste and one young man told me it was “better than candy”.  Therefore, I can confidently say this recipe is kid tested and approved.

Easiest Eggplant – #2 Favorite

Eggplant Parmigiana may be the one eggplant dish that most people are familiar with.  It’s usually prepared by breading and frying the eggplant and then covering it with loads of tomato sauce and lots of melted cheese.  Here’s a healthier alternative. I’ve also used this recipe with sliced green tomatoes. The original recipe comes from Allrecipes.com.  This is my version:

Ingredients:

  • 1 medium eggplant, sliced into 1/2 inch rounds
  • 4 tablespoons (or less) mayonnaise
  • 1/2 cup fresh bread crumbs (I put a slice of bread in my mini food processor)
  • 1 teaspoon Italian seasoning
  • 1 Tablespoon grated Parmesan

Preheat the oven to 350 degrees F. Line a baking sheet with non stick aluminum foil. Combine the bread crumbs, Italian seasoning, and parmesan in a shallow dish. Coat each slice of eggplant on both sides with mayonnaise. Press into the bread crumbs to coat.

Brushing and breading on both sides can get a little messy but I figured out a neater method. Lay the eggplant slices on a cutting board and brush them with the mayonnaise on one side.  Flip the mayonnaise coated side of each slice into the bowl with the bread crumb mixture and press down to adhere the crumbs.  Brush mayonnaise on the top, flip the slice over with tongs and press down again.

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Place coated eggplant slices on the prepared baking sheet. Bake for 20 minutes in the preheated oven, until golden brown. Flip slices over, and cook for an additional 15 to 20 minutes to brown the other side. I top each serving with some of my homemade marinara sauce.  So good!

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Eggplant and Tomato Bulgur

I found this recipe in the “Nutrition Action” newsletter published by the Centers for Science in the Public Interest (CSPI).  The CSPI is a non profit organization that focuses on improving the health and safety of the U.S. food supply.

Each issue of Nutrition Action focuses on food ingredients in packaged and restaurant meals and how they affect our health.  They also throw in a few recipes using whole, fresh, ingredients and this one caught my eye.  I think you could use any kind of cooked grain or small pasta with good results (i.e. rice, quinoa, couscous).  I used kasha which is bulgur that has been toasted.  This comes together quickly so would be a good weeknight meal:

Ingredients:

  • 1/2 cup bulgur (or substitute one cup of another cooked grain product)
  • 3 Tbs. extra virgin olive oil
  • 1 small eggplant (1/2 lb.) cut into 1/2″ pieces
  • 1/2 cup no salt added crushed tomatoes (I used chopped fresh plum tomato)
  • pinch red pepper flakes
  • 1/2 cup chopped basil and/or parsley leaves, chopped (I used a combination of both)

Soak the bulgur in 3/4 cup hot water for at least 10 minutes.  (Bulgur is a quick cooking grain; if you substitute something else you will want to cook your grain according to it’s own package directions.) Meanwhile in a large non-stick pan heat oil over medium high heat.  Saute the eggplant, turning occasionally for 5-8 minutes until it browns on 2 or 3 sides.  Stir in the tomatoes and red pepper flakes.  Simmer an additional 3-5 minutes until the eggplant is tender. Stir in the bulgur and cook until any liquid is absorbed, 1-2 minutes. Remove from heat and stir in the herbs.  Season with salt if desired. This serves 4 people; 180 calories per serving.

You could serve this as a side dish; I added chickpeas to make it a complete meatless meal.

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Hope these recipe will inspire you to try this underappreciated vegetable.

 

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